Better With Sprinkles

The Colourful Side to Healthy Living.

Slim and Sculpt + What Happens Next.


So, it’s no secret that I loved the fitness plan I just completed.

A few months ago, I got an email from Carrie asking me I’d be interested in completing her program. I had just finished Livefit and was searching for something new, so her timing was absolutely perfect. I hadn’t put on the muscle I was hoping to with Livefit, so I wanted to try a different approach.

When I saw her program, I was a little hesitant. By the end of Livefit, I was working out 6 days a week for an hour to an hour and a half a session. Carrie’s program is 4 days a week, with workouts taking (on average) 45 minutes to an hour. Some days I was done in less than 30 minutes.

You know what?

Her approach worked better for me than any other program I’ve tried.

Carrie’s program is 12 weeks long; broken up into three phases of four weeks each. Workouts were completed Mondays, Wednesdays, Fridays and Sundays. The focus was on lifting, with 20-25 minute interval cardio and plyo circuit workouts thrown in.

This might be my favourite one ever.


My overall goal with the program was muscle and strength gain. I measured my results in two ways.

1. Measurements

I took measurements after each phase of the workout. In the end, I didn’t lose much body fat – less than half a percent. I’m fine with that – that wasn’t my focus at all. If it was, I would have focused more on the nutrition aspect (with the program, you get a sheet with nutrition guidelines).

But – I gained 3 pounds. Considering that my body fat didn’t really change, that means I gained MUSCLE. Exactly what I wanted to do! I also gained half an inch in each bicep – definitely nothing to sneeze at.

2. The Chin-up Test

I have never in my life been able to do a chin-up. While I gain muscle in my lower body easily, upper body has always been a challenge. Therefore, my goal for the last few months has been to do a chin-up.

Yesterday at the gym, I decided to test it out.

I grabbed the bar, and hoisted myself up and over. I let myself down, stunned. I had just done it!

I was surprised at how easy it was – I decided to try again. Chin over the bar once. Chin over the bar twice. A huge smile broke across my face – TWO unbroken chin-ups.

I didn’t think I’d be able to do two…so I had to try for three.

I rested for a minute, than climbed back up. One…two…I felt myself struggling a lot, but…three!

I could barely do pushups a year ago, and now, I can do three unbroken unassisted chin-ups. I’m glad the gym was empty, because I was actually doing a bit of a victory dance afterwards. Although, that felt like a high five moment, so maybe it would have been better if someone had been there!


Woot progress!

So was Carrie’s program effective? ABSOLUTELY. The way it was set up allowed for my muscles to rest, which is what they need to grow. I think that element was missing on Livefit – so although the programs were the same length, I didn’t see the same results. If you’re looking for a good, effective workout program that’s doable (without spending every moment in the gym) I 100% recommend This Fit Chick. She puts together one hell of a program!

What’s Next?

So this week, I’ve been hitting up the gym per my usual timeslots and doing upper body workouts (the knee is feeling better, but I’m trying to keep it rested). Starting next week, I’ll be taking 2 weeks off of heavy workouts to rest up a bit.

Fortunately for me, Carrie has agreed to put together a ‘continuation’ of her Slim and Sculpt program for those that have gone through it. You’d better believe I’m going to be purchasing that!

She’s also offering a nutrition program, which I’m seriously considering buying. I think it’s obvious that when it comes to strength/muscle gain, what you eat is just as important as your workouts. I loved seeing what I managed to accomplish on my own accord, so I want to see what can happen when I’m eating for proper muscle growth.

Of course, I’m a tad hesitant about this (considering the ED history). But I have been emailing with Carrie, and she’s assured me that 1. I won’t know my calorie intake (she takes care of that) 2. It’s not calorie-restrictive 3. She won’t tell me I’ll never be able to have chocolate again (clearly vital to my happiness) and 4. It’s not overly specific (not super strict, exact meals laid out. As in, it will tell me to have x ounces of lean protein as opposed to ounces of chicken breast). She knows my past struggles with food, which she will take into consideration.

I haven’t decided for sure yet if I’m going to go for it, but the more I think about it, the more I want to do it. I loved that feeling of accomplishment I got doing those chinups, so I want to feel that time and time again. I know that learning more about eating to gain muscle with help me with that.

*disclaimer: although I received the program for free, I was not compensated for my posts. All opinions are my own, and I will be paying for the next program.


Jenny’s Christmas Challenge

I’ve never had to travel for the holidays before, but since Eric and I moved in September, we’ll be travelling a bit this year. Fortunately, we’re only 45 minutes away from my parents and an hour and fifteen minutes away from his mom, so we don’t have to travel too far. It’s nice having everyone relatively close!

(edited to add: Oops, jumped ahead! That’s what I get for writing posts at 11 pm. I’ll do favourite meal tomorrow).

<— Ever followed a workout program? Was it successful?

<— What’s something you’ve done lately that you’re proud of? Does not have to be fitness related!


27 thoughts on “Slim and Sculpt + What Happens Next.

  1. I’ve never done a program like this before, but I could see myself considering it at some point…and 3!!! chinups?? That’s awesome!! Congrats hun…I would totally have joined you in that happy dance 😉 And I’m proud of myself for finishing my run this morning…it was hard from the start (dumb heavy legs!), but I finished and showed myself how strong I am for doing so 🙂

  2. That program sounds awesome and perfect for you in aiding with your recovery! I’m so happy for you!! Bigger biceps? I could only dream! I’m more of a runner than someone who signs up for programs, but it absolutely works better for some people than others! I think it would be great if you continued with it, nutrition and all 🙂

  3. Thank god your can still have chocolate!! Yay for muscle growth too! I have never really measured my biceps or body fat or anything, but I have been able to feel myself getting stronger lately and that is the BEST feeling! So proud of the chin-ups too! I don’t think I have ever been able to do one.

  4. I love the statment about focusing on the weight of your dumbbells going up! Perfect! I recently got the priviledge of doing the fitmixer book camp that I am starting in Jan. I am pumped!

  5. Congrats on all your progress girl! I’ve never done a fitness program before, but Carrie’s sounds awesome! And I like that it is short but effective – an hour and a half in the gym is wayyy too long for me! 😛

    I’m proud of myself for my final grade of 94% in one of my courses!

  6. Thanks so much for sharing about carrie’s program! I am looking forward to getting back into lifting weights in January and am in 2 minds about what kinda schedule to follow. Right now a 4-day schedule sounds ideal, especially after hearing about how much success you had with it! Will definitely be looking into it and congrats on your progress, Sam!

  7. I’ve never done a program before but I would consider trying one like this that I’ve heard first hand works! I am always hesitant of them, and I also don’t want to do any sort of nutrition plan at all (at least in the near future). I do like to have a fitness “focus” of the moment, which right now is getting better at Bikram yoga. I have felt accomplished every day when I am able to go deeper into the poses and I am noticing a huge difference in my flexibility, which was one of my December goals. Woop!

    • I’m the same way – I like having a fitness goal to focus on! And fortunately these programs only come with a nutrition guideline (the plan is separate) so there’s no reason to buy the nutrition plan if you don’t want it!

  8. this is awesome, your hard work really paid off. I would love to see muscle gains like that

  9. Look at those guns! Awesome work, Sam! It’s great to hear that Carrie’s program worked so well for you, and it seriously sounds like a good one. I followed the New Rules of Lifting for Women workout plan for a while, and while I really enjoyed it and made lots of progress, it was just too long (6 months, I think?) and I lost interest half way through. Right now I’m taking it easy on the workout front, but a part of me definitely misses lifting so I might be looking into getting into something soon.

  10. Yay for chin ups! That’s awesome girl! They are so hard. That work out sounds really good too. Keep me updated if you decide to do the nutrition plan! I don’t think I could give up desserts BUT I always like to see meal suggestions. 🙂 Safe travels during the holidays!

    • That’s how I think I’m going to approach it – more as a suggestion than anything else. And I already checked on the dessert situation :-p – her system seems to make sense (and doesn’t limit me to once a week or whatever)

  11. The only workout program I’ve followed was the messed up one I had during my ED – strength training of each muscle group 3x a week and no little than 200 minutes of cardio a week. And to “count” something as cardio, I had to be damn tired. Yes, messed up I told you!
    In recovery I’ve found doing what I love is what has made me the most happy in the fitness world. The only rules I follow now are those that give me the rest I need – like no working out the same muscle group two days in a row. I’m still a work in progress but I definitely am aware of my tendencies to take workout programs overboard so I have refrained from signing up for any. I’m happier that way!
    However I love the sense of following a journey/program and seeing results so I can so feel you on why you loved this program. The warm and fuzzies from being able to do unassisted chin ups are certainly even better than any appearance changes, t hat’s for sure! So cool that you’ve gained the muscle and I applaud you for a) being able to see the gain and knowing that it’s muscle and being proud of it and b) being aware of the potential of calorie counting to get obsessive and making sure that won’t be a part of the new plan. As usual girl you inspire me daily and give me hope that my recovery will only continue to get better. Great job!

    • Yikes – that does sound bad. The rules you go by now are definitely fantastic; if it’s keeping you healthy and happy, that’s what you should be doing. 🙂
      And thanks so much Caitlin! Your comments always give me warm and fuzzies. :-p
      I know you’ve made leaps and bounds in your recovery, and you will continue to do so! ❤

  12. I followed LiveFit and Kris Gethin’s 12 week building program. And while I gained an extreme amount of muscle, my BF% dropped dramatically, and unfortunately they drove me into orthorexia. Not good.
    However, I was able to follow a Hal Higdon plan for my half marathon healthfully. So I know it was more my mind than the actual programs. I’ve just been going with the flow for now, but probably going to start half marathon training again next week. I’m pretty excited.
    I can’t believe the wonderful results you’ve gotten, Sam!! Aren’t unassisted full chin-ups the most fabulous thing ever. I always felt like such a bad-ass when I was able to pull them out. 😉 Congrats on the good work, enjoy these next two weeks, and then kick some butt on your way back into it!! 😀 Can’t wait to read all about it.

    • Thanks Chelsie! And I’m sorry to hear about what happened with your earlier programs…It’s awesome that you’ve been able to approach the running programs with a healthier mindset.

      And I definitely love it! Looking forward to seeing what else I can pull off.

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